Winter Hybrid Cycle: Nov 11 – Mar 17
Overview
A 12-week hybrid plan blending spin (Mon / Wed / Fri) with strength + hypertrophy training.
Purpose: stay lean, strong, and conditioned through winter while maintaining nervous-system balance and mobility.
Monday: Hypertrophy Push (Higher Reps & Volume)
AM - Weightroom
Incline Dumbbell Press — 4×8-10
Machine Shoulder Press — 4×10-12
Chest Flys — 3×12-15
Rope Triceps Extensions — 3×12-15
Rear Delt Flys — 3×12-15
PM - 90m Spin (TrainerRoad)
Tuesday: Strength Pull (Heavy Compounds)
Deadlifts — 4×5
Weighted Pull-Ups — 4×6-8
Bent-Over Rows — 3×8-10
Face Pulls — 3×12-15
Biceps Curls — 3×12-15
Wednesday: Hypertrophy Pull (Back Focus + Arms)
AM - Weightroom
Lat Pulldown — 4×10-12
Seated Cable Row — 3×10-12
Hammer Curls — 3×12-15
Face Pulls — 3×12-15
Reverse Biceps Curls — 3×12-15
PM - 90m Spin (TrainerRoad)
Thursday: Legs & Core (Explosive Power + Hypertrophy)
Squats — 4×5
Romanian Deadlifts — 3×8-10
Leg Press — 3×12
Hanging Leg Raises — 3×12-15
Plank — 3×45 sec
Friday: Strength Push (Heavy Compounds)
AM Weightroom
Bench Press — 4×5
Overhead Press — 4×5
Weighted Dips — 3×6-8
Triceps Skull Crushers — 3×8-12
Lateral Raises — 3×12-15
PM - 90m Spin (TrainerRoad)
Saturday: Legs & Core (Volume + Isolation)
Bulgarian Split Squats — 3×10-12
Seated Calf Raises — 4×12-15
Hamstring Curls — 3×12-15
Decline Sit-Ups — 3×12-15
Hanging Knee Raises — 3×12-15
🔁 Phase Breakdown
Phase 1 — Foundation & Recalibration (Nov 11 – Dec 8)
Weeks 1–4
Goal: rebuild movement quality, stabilize joints, and re-establish baseline strength.
RPE: 6–7
Tempo: 2-0-2
Spin: 3 endurance rides (Zone 2)
Lifts: focus on clean execution and tempo control
Core: Pallof Press × 3×12 + Ab Wheel Rollouts × 3×10 twice per week
Extras: Isometric pauses at weak points (bench bottom, row squeeze)
Phase 2 — Volume & Progressive Overload (Dec 9 – Jan 5)
Weeks 5–8
Goal: increase total volume and time under tension.
RPE: 7.5–8.5
Tempo: 3-1-X
Spin: Mon / Wed endurance, Fri interval or watt focus
Progression: +2.5–5 % load or +1 rep/set weekly
Supersets: pair arms + rear delts for density
Unilateral work: Split Squats / Single-Leg RDLs
Finishers: 3-exercise pump circuits (15–20 reps / 30 s rest) once per week
Phase 3 — Peak Strength & Density (Jan 6 – Feb 16)
Weeks 9–11
Goal: push heavy loads while keeping crisp form; consolidate mass gains.
RPE: 8–9
Rep ranges: 3–5 (compounds) / 8–12 (accessory) / 12–15 (isolation)
Spin: Mon / Wed endurance; Fri optional recovery ride
Neural prep: 1–2 sets med-ball slams or box jumps pre-lift
Grip: Farmer Carries × 3×30 s weekly
Core: Weighted Planks / Cable Anti-Rotations
Phase 4 — Deload & Integration (Feb 17 – Mar 17)
Week 12 + Transition
Goal: discharge fatigue, reset CNS, prepare for spring sports.
Load: −40–50 %
Volume: −30 %
Spin: 2 light sessions + mobility or yoga
Assessment: test bar speeds, note PR readiness
Recovery: longer sleep, soft-tissue work, breathing drills
🧬 Programming Notes
Progression curve:
1–4 → foundation · 5–8 → overload · 9–11 → peak · 12 → deload
Spin alignment:
Leg days (Thu / Sat) always ≥ 24 h from intense intervals.
Friday spin = optional recovery if legs heavy.
Nutrition:
+200–300 kcal surplus
1.2–1.4 g protein / lb bodyweight
Carbs pre-spin & post-lift
Electrolytes + magnesium daily
Recovery protocol:
Finish every session with 3–5 min nasal breathing or 1 min cold rinse to signal parasympathetic shift.
LIVE FEARLESS, NOT RECKLESS.
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